Notes
Long run w/surges. Took me a while to warmup, through 5 in 39 minutes. Did the surges on the back half, starting after mile 11. 1-1-12-1-1-4, ~4 min between surges. Split 11:25 for two miles in the 12 minute piece, not bad but a little faster would be nice.
Overall, a very solid run. Got up early-ish, out the door by 7am so I beat the heat somewhat. Still, shorts were soaked by an hour in.
Drank 16oz gatorade/water mix in the first 10 miles, 16oz water over the next 10, gu at 8 and 13 miles. The gus really helped, never felt low on glycogen. Goofy Trent yelled at me at mile 18.